Malta’s Guide to Sustainable Eating: Diet & Meat Insights
A landmark report from the EAT-Lancet Commission highlights the profound impact of diet on health and the environment, advocating for a shift toward plant-based eating. The proposed "planetary health diet" emphasizes vegetables, fruits, whole grains, legumes, and nuts, while limiting meat, dairy, and added sugars. This approach could prevent up to 40,000 premature deaths daily and reduce agricultural methane emissions by 15% by 2050. For Malta, with its Mediterranean culinary roots, this presents an opportunity to further embrace sustainable and nutritious dining habits. Traditional dishes like kapunata and ħobż biż-żejt already celebrate plant-based ingredients, and local restaurants are increasingly offering creative vegetarian and vegan options. Adopting a plant-forward diet could address rising rates of diet-related illnesses like obesity and heart disease while mitigating the environmental impact of food production. Restaurants in Malta can play a key role by innovating menus with plant-based adaptations of classic dishes, supporting both health and sustainability.
A Groundbreaking Perspective: How Diet and Meat Consumption Shape Health and the Planet
The connection between what we eat and the health of our planet has never been clearer. A landmark report from the EAT-Lancet Commission sheds light on how adopting a more plant-based diet can not only improve human health but also significantly reduce environmental harm. For a small island nation like Malta, where the Mediterranean diet already offers a foundation of healthy, plant-forward eating, this guidance provides an opportunity to further embrace sustainable and nutritious dining habits.
A New Vision for a Healthier Future
The EAT-Lancet Commission’s “planetary health diet” proposes a shift towards vegetables, fruits, whole grains, legumes, and nuts, while limiting the consumption of meat, dairy, and added sugars. If widely adopted, this dietary model could prevent up to 40,000 premature deaths each day globally and reduce agricultural methane emissions by 15% by 2050.
Picture your plate: half of it should be filled with vegetables (with an emphasis on variety) and fruit. The other half would mainly consist of whole grains and plant proteins like beans, chickpeas, and lentils. Animal products, including meat and dairy, are included but in very modest amounts—more as a complement than the focal point of the meal. For instance, the report recommends just 14 grams of red meat and 29 grams of poultry per day. That’s the equivalent of a single small steak, lamb chop, or two chicken drumsticks per week.
What This Means for Malta's Food Scene
Malta’s culinary heritage, influenced by its Mediterranean roots, already aligns in some ways with the planetary health diet. Dishes like kapunata (the Maltese version of ratatouille), bigilla (a creamy broad bean dip), and ħobż biż-żejt (traditional Maltese bread with olive oil, tomatoes, and a variety of toppings) celebrate plant-based ingredients. However, there’s room for growth, especially in reducing reliance on red meat and processed foods in favor of whole, minimally processed plant-based options.
Local restaurants are already starting to cater to this growing trend. Many eateries now offer vegan and vegetarian options that emphasize seasonal, local produce. From vibrant vegetable stews to quinoa salads with fresh herbs and nuts, Malta’s chefs are proving that plant-based meals can be both delicious and satisfying.
Why a Plant-Based Diet Matters
Health is one of the primary drivers of this dietary shift. Studies have shown that reducing meat consumption can lower the risk of heart disease, cancer, and diabetes—conditions that are increasingly common worldwide. In Malta, where diet-related diseases like obesity and cardiovascular illness are prevalent, adopting a more plant-based approach could have profound benefits for public health.
Moreover, the environmental impact of food production cannot be ignored. Roughly 30% of global greenhouse gas emissions come from the food system, with meat and dairy being major contributors. By choosing more plant-based meals, we can help mitigate climate change—a cause particularly urgent for island nations like Malta, which are vulnerable to rising sea levels and extreme weather.
Shifting Perspectives on Protein
One of the most common misconceptions about plant-based diets is that they lack sufficient protein. Yet, plants like lentils, beans, nuts, seeds, and even grains provide all the essential amino acids our bodies need, albeit in varying proportions. For most adults, a diet that includes smaller amounts of animal protein and more plant-based protein is not only sufficient but optimal for health.
In New Zealand, a country traditionally known for its meat-heavy diet, research on teenage girls revealed that even those following omnivorous diets consumed about 69% of their energy from plant-based foods. Vegetarians in the study averaged 83%. This shift reflects a growing global awareness of the health and environmental benefits of reducing meat consumption—a trend that’s also gaining traction in Malta.
The Role of Restaurants in Promoting Change
Restaurants in Malta have a unique opportunity to lead this transformation. By offering creative, delicious plant-based dishes, they can make it easier for diners to embrace a more sustainable diet. Imagine menus featuring innovative dishes like roasted cauliflower steaks with tahini, hearty lentil-based shepherd’s pies, or zucchini noodles tossed with fresh pesto and sun-dried tomatoes. The possibilities are endless, and diners are hungry for options that align with their health and environmental values.
For those concerned about missing out on traditional Maltese flavors, there’s no need to worry. Many classic dishes can be adapted to include more plant-based ingredients without compromising taste. For example, stuffat tal-qarnit (octopus stew) could be reimagined with hearty mushrooms, or timpana (a baked pasta pie) could use lentils and vegetables as the filling.
Respecting Diverse Food Cultures
One criticism of the EAT-Lancet report is its limited consideration of indigenous and traditional food systems. For Malta, this highlights the importance of balancing global dietary recommendations with local culinary traditions. Staples like potatoes, sweet potatoes, and other starchy vegetables, which are affordable and nutrient-dense, deserve a place on the plate alongside legumes, grains, and greens.
The planetary health diet isn’t about eliminating entire food groups or enforcing a one-size-fits-all approach. Instead, it encourages thoughtful, evidence-based choices that nourish both people and the planet. In Malta, this could mean a greater emphasis on local, seasonal produce; reducing food waste; and supporting sustainable fishing practices to preserve the island’s rich seafood heritage.
A Recipe for Longevity and Sustainability
As Malta grapples with rising rates of diet-related illnesses and the challenges of climate change, the planetary health diet offers a way forward. By making small but meaningful changes to what’s on our plates, we can protect our health, preserve our environment, and celebrate the vibrant flavors of Maltese cuisine.
Whether you’re dining out at one of Malta’s many restaurants or cooking at home, consider how you can make plant-based ingredients the star of your meals. Together, we can create a healthier, more sustainable future—one dish at a time.